8 weeks to completion - God is ALWAYS good!

God is ALWAYS good!

Lauren, her husband Chance, and I ran the Spartan Sprint on Saturday as part of the goal we have to complete all 3 distances, sprint , super, and beast.  The sprint and super have now been completed so all we have left is the beast!

This course was hilly and had all the familiar obstacles along with plenty of mud!  Something about these events make me feel like a kid.  Running up and down hills, jumping and slidding into mud holes, crawling under barbwire through mud puddles, crossing monkey bars, climbing over walls, pulling and carrying heavy things, etc. all make for an adventure one doesn't get to do every day ;-). 

We wanted to take a picture at the finish line in front of the backdrop with Spartan written across the top but there were too many people.  On the other side was a board where participants could write their names, quotes, or messages.  No one was there so we decided it would do.

  

Lauren text me later and asked if I noticed what was written above our heads.  It took me a minute and then I saw what she was referring to.  "God is good" is centered right above us over the top of all the crazy writing - how cool is that!  Such a GREAT reminder that through EVERYTHING God is ALWAYS good.  His reminders are everywhere but in the craziness of life we can miss the message.

  

The journey (race) we had just completed was not only reflective of life as a child but life in general.  It can get dirty, we have to cross hurdles and obstacles that can seem impossible, and though it's not always fun we can, with confidence, say, "God is Good".

It is my prayer that you are seeing the messages that God is sending you as reminders of His goodness - It's written above your head in ALL you do and wherever you go - No matter what!!!

Monday: 

10 minute warm-up

    Upper body, core, and cardio, stretch

  1. 5 rounds:

           8 push ups

           8 dips
           4 minute bike

           1.5 minute plank

           25' Crab walk - Forward and Back
           4 minute row - Fast (bike if you don't have access to a rower)     

          

       10 minute cool down on bike, elipticle, or walk

*7 stretches for runners

Tuesday:

    Run, legs, stretch

        10 minute fast walk to warm up, full body mobility

      

  1 rounds:
        75 walking lunges - chest up and knee to the ground

        50 squats - chest up and butt below the crease of your knee

        40 box step up/ step down - Make this a challenging height

        3 mile run

         

        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:

45 - 60 minutes of yoga.

There are many options online, or better yet, find a class to try!

Recommendations:

DVD available on amazon:  "Moving Toward Balance"  8 week yoga with Rodney Yee

You tube:  Yoga for beginners  https://www.youtube.com/watch?v=OQ6NfFIr2jw

Thursday:

    Run, legs, core, stretch

    Warm-up:  5 minute bike, full body mobility

1 round:

    125 scissor kicks - break these up however you want but make sure they are quality

    5 mile run - make this enjoyable ;-)

       

*. 7 stretches for runners

Friday:

    Upper body, core, cardio, stretch

    5 minute warm up on walk, bike, row, or eliptical.  Full body mobility

4 rounds
     10 Bench Press - This is a lite weight, you'll be completing 40 reps overall
     30 sit ups
     20 bicep curls - Same as the bench press

1 round:
    35 minute row or bike if no rower is available

    5 minute cool down

    Stretch

Saturday:

    Run, Stretch

    Walk to warm up for 10 minutes, full body mobility

    Run 5 miles - Complete this outside, not on a treadmill ;-)

    10 minute walk to cool down

    Stretch

NOTE:  Do you realize that over the course of this week you will run the distance of a half marathon along with ALL kinds of other tricks!!!!  YOU ARE AMAZING ;-)